Mindfulness

Standard

Ce este MINDFULNESS

– conștientizarea momentului
– nejudecarea momentului (nu e rău sau bun, nu fugim de moment, nu ne distragem atenția de la prezent, nu îl evaluăm)
– nu ne atașăm de moment

WHAT IS MINDFULNESS?

• Intentionally living with awareness in the present moment.(Waking up from automatic or rote behaviors to participate and be present to our own lives.)
• Without judging or rejecting the moment.(Noticing consequences, discerning helpfulness and harmfulness—but letting go of evaluating, avoiding, suppressing, or blocking the present moment.)
• Without attachment to the moment.(Attending to the experience of each new moment, rather than ignoring the present by clinging to the past or grabbing for the future.)

 

Scopurile practării de mindulness

– suferim mai puțin
– ne bucurăm mai mult
– ne controlăm mintea mai bine
– trăim viața 
– acceptăm realitatea așa cum este

Goals of Mindfulness Practice

REDUCE SUFFERING AND INCREASE HAPPINESS
Reduce pain, tension, and stress.
Other:INCREASE CONTROL OF YOUR MIND Stop letting your mind be in control of you.
Other:EXPERIENCE REALITY AS IT IS Live life with your eyes wide open. Experience the reality of your . . .• connection to the universe. • essential “goodness.”• essential validity.

 

 

Exercițiu de mindfulness

Imaginați-vă că sunteți lângă un lac albastru într-o zi însorită.
Acum imaginați-vă că sunteți o mică pietricică plată, pe care cineva a aruncat-o în acest lac frumos albastru, în această zi minunată cu soare.
Vă imaginați cum ați atins apa, plutind ușor pe suprafața ei… încet scufundându-vă, formând cercuri pe suprafața apei 
Încet încet vă scufundați spre fundul nisipos al lacului
Imaginați-vă ce vedeți … poate cercurile care se ridică la suprafață…
Cum ajungeți la fundul lacului…. imaginați-vă nisipul fin de la fundul lacului și serenitatea adâncului
Centrați-vă acum spre interior… spre liniște
Deveniți la fel de calmi și liniștiți precum fundul lacului
Rămâneți cu atenția spre interior, spre liniște și serenitate….. 

—-

Practicing Wise Mind

The mindfulness skills often require a lot of practice.

As with any new skill, it is important to first practice when you don’t need the skill. If you practice in easier situations, the skill will become automatic, and you will have the skill when you need it.

Practice with your eyes closed and with your eyes open.

Stone flake on the lake.
Imagine that you are by a clear blue lake on a beautiful sunny day. Then imagine that you are a small flake of stone, flat and light. Imagine that you have been tossed out onto the lake and are now gently, slowly, floating through the calm, clear blue water to the lake’s smooth, sandy bottom.
Notice what you see, what you feel as you float down, perhaps in slow circles, floating toward the bottom.
As you reach the bottom of the lake, settle your attention there within yourself.
Notice the serenity of the lake; become aware of the calmness and quiet deep within.
As you reach the center of your self, settle your attention there.

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s